Smoking and Nutrition

The nutritional needs of smokers and non-smokers are not much different. Smokers need more Vitamin C each day - about what you would get in half an orange but other than that they can meet their nutritional needs every day by eating a variety of healthy foods. 

There are concerns about weight gain when smokers try to stop. These are unfounded. Quitting does not need to result in weight gain for everyone. Being active and eating three healthy meals and one to two healthy lower calorie snacks every day can help with cravings and keep your weight in check.

Do I need to take a vitamin C supplement if I smoke?

No. Vitamin C is important for preventing uncomfortable bleeding of your gums and getting the extra 35 mg per day of vitamin C needed by smokers can be easy. Focus on eating lots of vegetables and fruits each day, plus add one more vitamin C - rich food each day such as:

• 1/2 orange
• 1/3 cup (75 mL) chopped green pepper
• 1/2 cup (125 mL) broccoli
• 1/2 cup (125 mL) 100% apple juice with vitamin C or 100% orange juice

If you are not regularly eating like this, ask your pharmacist to recommend a suitable vitamin C supplement.

Will I gain weight if I quit smoking?

Not everyone gains weight after quitting. Since food tastes better, some people find they eat more. As well, their metabolism will go back to a normal, slightly slower rate which may result in some weight-gain. Others might use higher calorie foods as a way to deal with cravings or stress. The good news is that this is all manageable so try not to worry too much about your weight for now. Your primary goal is to quit and stay smoke free.

Everyday ways to keep your weight in check

You may just want to focus on quitting and staying smoke free before tackling eating and exercise. That’s fine. Keep these tips in mind when you are ready to focus on eating and exercise or choose one or two ideas you feel you can start now. These ideas can help with cravings too.

• Eat regularly. Skipping meals can result in over-eating later in the day and irritability which may make it harder to resist cravings. Eat breakfast, lunch, dinner and one to two snacks. That works out to eating about every 3-4 hours.
• Choose healthy snacks. Think “mini meal” – small portions of healthy choices from two or three food groups. Mix and match raw veggies, fruit, smoothies, low fat yogurt, whole grain crackers and cereals, hard-cooked eggs and low fat white or chocolate milk.
• Move more. Fit activity into your daily routine to burn calories, boost your metabolism, help you deal with stress and feel great. Take a walk at lunch or do some errands by foot or bike. Find out more: Canada’s Physical Activity Guide to Healthy Active Living.
• Eat a variety of healthy foods each day.  Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often. Limiting processed foods and making water your drink of choices are all healthy steps. 
• Listen to your body. Eat when you are hungry and stop when you feel satisfied. Not sure if you are hungry? Have a glass of water, distract yourself by making a phone call or go for a walk around the block. If you still feel hungry enjoy a healthy snack.

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Last Update – November 24, 2020